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Prawn and Roasted Butternut Squash Dal
Pescatarian
Prawn and Roasted Butternut Squash Dal

with Coconut and Red Split Lentils

45 min
Difficulty: 2/3
Asian

Dal isn't just the name for the dish, but also the lentils that make it. With warming spices and juicy king prawns, our Prawn and Roasted Butternut Squash Dal heroes pulses as well as veg and seafood. SOURCE OF PROTEIN - Protein contributes to the maintenance of muscle mass.

Allergens

Crustaceans
Mustard

Utensils

Baking Tray
Garlic Press
Lid
Large Saucepan

Tags

Healthy Options
Pescatarian
Under 650 kcal
Ingredients
Butternut Squash

Butternut Squash

1 unit(s)

Onion

Onion

1 unit(s)

Garlic Clove

Garlic Clove

1 unit(s)

Korma Curry Paste

Korma Curry Paste

50 grams

Coconut Milk

Coconut Milk

180 milliliter(s)

Vegetable Stock Paste

Vegetable Stock Paste

10 grams

Red Split Lentils

Red Split Lentils

100 grams

King Prawns

King Prawns

150 grams

Water for the Dal

Water for the Dal

250 milliliter(s)

Preparation
1
Prep the Butternut

Preheat your oven to 220°C/200°C fan/gas mark 7.

Trim the butternut squash, halve lengthways, then scoop out the seeds (peel first if you prefer). Cut into 1cm chunks.

Pop the diced butternut onto a large baking tray. Drizzle with oil, season with salt and pepper, then toss to coat. Spread out in a single layer. TIP: Use two baking trays if necessary.

2
Time to Roast

When the oven is hot, roast on the top shelf until golden and cooked through, 25-30 mins. Turn halfway through.

Meanwhile, halve, peel and thinly slice the onion.

Peel and grate the garlic (or use a garlic press).

3
Fry the Onion

Heat a drizzle of oil in a large saucepan on medium-high heat.

Once hot, add the onion and cook, stirring frequently, until soft and golden, 7-8 mins.

Add the korma curry paste and garlic. Cook until fragrant, 1 min.

4
Simmer and Spice

Stir in the coconut milk, veg stock paste and the water for the dal (see pantry for amount). Bring to the boil and stir through the lentils.

Reduce the heat, cover with a lid and simmer until the lentils are soft, 20-25 mins. 

Stir often to ensure they don't stick to the bottom of the pan.

5
Cook the Prawns

In the meantime, drain the prawns.

Once the lentils are cooked, stir through the prawns.

Simmer until the prawns are cooked through, 5-6 mins. IMPORTANT: Wash your hands and equipment after handling raw prawns. They're cooked when pink on the outside and opaque in the middle.

When the prawns are cooked, add a splash of water to the dal if you feel it needs it. Stir through two thirds of the roasted butternut.

6
Finish and Serve

Share the prawn dal between your bowls.

Top with the remaining roasted butternut.

Enjoy!

Nutrition per serving

2438

kJ

Energy (kJ)

583

kcal

Energy (kcal)

22.1

g

Fat

14.6

g

of which saturates

66.9

g

Carbohydrate

22.8

g

of which sugars

22.6

g

Dietary Fibre

28.9

g

Protein

3.52

g

Salt

20 min 2/3
Medium Spice
20 min 2/3
Medium Spice
Under 600 calories
WeightWatchers
20 min 2/3
20 min 2/3
Medium Spice

with Coconut and Red Split Lentils

20 min 2/3
Calorie Smart
Pescatarian
Customer Favourite
0 min 2/3
Medium Spice
Under 600 calories

with Coconut and Red Split Lentils

20 min 2/3
High Protein
Calorie Smart
Pescatarian
20 min 2/3
20 min 2/3
Medium Spice

with Coconut and Red Split Lentils

20 min 2/3
High Protein
Calorie Smart
Pescatarian

with Red Split Lentils

20 min 2/3
20 min 2/3

with Coconut and Red Split Lentils

20 min 2/3
Calorie Smart
Pescatarian
20 min 2/3
Pescatarian
20 min 2/3

with Coconut and Red Split Lentils

20 min 2/3
Calorie Smart
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